Running37:20 8.01 km (4:40 / km) +166m4:13 / km ahr:138 max:161 shoes: Hoka Challenger ATR 5
5 PM
Running warm up/down 26:40 5.03 km (5:18 / km) +140m4:39 / km ahr:134 max:158 shoes: Nike Zoom Winflo 4
To Ms, then the start.
Sprint Orienteering 37:37 8.19 km (4:36 / km) +136m4:14 / km ahr:156 max:176 spiked:43/49c shoes: Nike Zoom Winflo 4
Sprintervals on Ponderosa with a decent group. Session was well planned by Joe, hard hill rep up in to downhill O. Fast paced and frantic with enough of us out to make it interesting. Generally held it together ok but felt a bit erratic and this led to a couple of costly mistakes and speed at the expense of accuracy. Good hit out, just need to focus on my own contact a little more.
Running warm up/down 13:18 2.25 km (5:55 / km) +121m4:40 / km ahr:137 max:150 shoes: Nike Zoom Winflo 4